Spending time in a sauna is known to provide many health benefits from stress relief to detoxification. However, staying in the sauna for too long or without proper precautions can lead to health issues. Determining the right duration for your sauna session depends on factors like your age, health condition, comfort level and the sauna type. This article provides guidelines on how long you should stay in a sauna based on different criteria to help you reap its benefits safely.
Why Control Sauna Time?
The main reason why controlling your sauna time is important is to avoid any adverse health effects that may occur from overexposure to high heat. When exposed to higher than body temperature for an extended period, the body works extra hard to regulate its core temperature through increased heart rate and sweating. Prolonged exposure can lead to dehydration, heat stroke, fainting or even heart problems in extreme cases. Staying in the sauna for the appropriate duration based on your individual factors ensures you benefit from its relaxing and detoxifying effects without compromising your health and safety.
How Long Should You Stay in a Sauna?
As a general guideline for most healthy adults, the recommended maximum sauna session is 15-20 minutes. After that, you should take a break and allow your body to cool down before entering the sauna again. Here are some specifics on duration:
Beginners:
5-10 minutes is suitable for your first few times until your body adjusts. Gradually increase by 2-3 minutes each subsequent session.
Regular users:
Experienced sauna goers who visit 2-3 times a week can generally tolerate 15-20 minutes.
Refractory period:
Allow your body a chance to regulate its temperature after each session. Take 10-15 minute breaks outside in a cool shower or relaxing in the change room.
Factors Affecting Sauna Duration
Several individual factors affect how long is advisable for you to stay in a sauna. Consider these when determining your optimal session length.
Sauna Type
- Infrared sauna: Reaches lower peak temperatures than traditional saunas, so you may stay 15-20 minutes.
- Traditional wood-burning sauna: Generates very high heat up to 190°F/88°C requiring shorter sessions of 10-15 minutes.
- Electric sauna: Similar heat levels to wood-burning saunas. Maximum 15 minutes.
Age
- Children under 12: Keep sessions very brief, 5 minutes maximum and supervise closely.
- Teenagers: Gradually work up to 10-15 minutes as their thermoregulation ability develops.
- Elderly: Due to reduced sweating efficiency, maximum 10-12 minutes and stay hydrated.
Health Conditions
- Heart disease: Consult doctor first and keep sessions brief at 5-8 minutes.
- Pregnancy: Avoid sauna use as body temperature rise poses risks; if using, limit to 5 minutes.
Comfort Level
Pay attention to how your body feels – leave if you start feeling dizzy, nauseated or excessively overheated even before the maximum recommended time. Listen to your body.
Sauna Duration for Specific Health Goals
Different sauna protocols may be used to target certain health goals. Here are some typical durations:
- Relaxation and stress relief: 5-15 minutes is sufficient to relax muscles and reduce stress hormones.
- Detoxification: Longer sessions aimed at sweating toxins out may last 15-20 minutes but shouldn’t exceed recommended maximum.
- Muscle recovery: Post-workout sauna use of 10-15 minutes helps with muscle repair and relieves soreness.
- Weight loss: While sauna use alone won’t shed pounds, frequent 15-20 minute sessions may provide a 100-300 calorie bonus to your daily calorie burn.
Tips for Safe Sauna Use
To maximize sauna benefits without risks, follow these general safety guidelines:
- Stay hydrated before, during and after your session with water.
- Monitor how your body feels and leave immediately if dizzy, nauseous or overheated.
- Don’t use sauna under the influence of drugs or alcohol which impair judgement of body signals.
- People with implantable cardioverter defibrillators (ICDs) should consult doctor before use.
- Have a cool shower or relax afterwards before resuming normal activities.
- Avoid extremely hot saunas for cardiovascular workouts like running or biking; stick to lower heat when exercising.
FAQs
How Long Should You Stay in a Sauna?
Following are some commonly asked questions regarding appropriate sauna duration:
Is it Okay To Use The Sauna Daily?
For healthy individuals, using the sauna daily is generally considered safe if you keep sessions under 20 minutes and allow proper refractory periods in between. However, those with medical conditions should consult their doctor first before daily use.
Risks of Prolonged Sauna Use
Prolonged sauna exposure, usually more than 30 minutes continuously, can potentially cause hyperthermia or an abnormally high body temperature. Signs include heavy sweating, weakness, headache, fast heart rate dizziness and confusion. In severe cases it can lead to heat stroke requiring emergency medical treatment.
How Long Should You Stay in Sauna: Conclusion
Used properly and judiciously based on individual factors, the sauna provides valuable relaxation and health benefits. Keeping your session under 15-20 minutes for regular users allows you to reap its rewards without compromising safety. Pay attention to how your body feels and exit immediately if uncomfortable signs appear. Taking ample breaks in between and staying hydrated are keys to ensuring sauna use remains a enjoyable and risk-free self-care activity. Following the general dosage guidelines catered to your health profile will help you maximize sauna benefits safely over the long run.